2300 Yards Kick Mania

Masters Group

Practice 8

1 July

Warm Up:

100 FLIPPER

Free

Left Arm

IM

Pull Free

Pull Back

Eight Kick Switch

Right Arm 700

Work Out:

KICK MANIA! Grab flippers! Absolutely NO Breast Kick!!

4 x 25 Sprint Kick 800

100 Easy Free Kick 900

4 x 25 Fast Back Kick 1000

100 Easy Back Kick 1100

4 x 25 Dolphin Kick 1200

100 Easy Free Kick 1300

4 x 100 Kick Negative Split 1700

(1st 25 easy, 2nd 25 faster, 3rd 25 faster, 4th 25 sprint)

50 Kick Free 1750

50 Kick Choice 1800

200 Kick Free 2000

Cool Down:

No Flippers!!

100 Free 2100

100 Back 2200

100 Kick/ Pull 2300